Habit Stacking: The Secret to Building Better Routines

Ever feel like you’re constantly trying (and failing) to build new habits? The truth is, forming habits isn’t about sheer willpower—it’s about strategy. That’s where "habit stacking" comes in.

What is Habit Stacking?

Habit stacking is a simple but powerful method of habit formation, introduced by **James Clear** in his book *Atomic Habits*. Instead of trying to squeeze in new habits randomly, you "stack" them onto existing ones. The idea is to anchor a new habit to a behaviour you already do regularly, making it easier to remember and execute.

For example, if you want to start meditating in the morning, you could stack it with your existing habit of making coffee:

“After I pour my coffee, I will meditate for two minutes.”

This way, the established habit (pouring coffee) triggers the new one (meditation).

Why Does Habit Stacking Work?

Habit stacking works because it taps into your brain’s love for routine. It’s easier to modify an "existing" habit than build a new one from scratch. Plus, it eliminates the mental effort of remembering to do something new—it’s automatically linked to a habit you already do without thinking.

How to Build Your Own Habit Stack

1. Identify a Keystone Habit – Find an existing habit that happens daily (e.g., brushing your teeth, brewing coffee, checking your emails).

2. Attach a New Habit to It – Choose a small, achievable habit that aligns with your goal.

3. Keep It Simple – Start small to ensure consistency. Instead of saying, “I will work out for an hour after lunch,” start with, “I will do 10 push-ups after lunch.”

4. Use Clear Language – Frame it in a way that’s easy to follow:

- “After I brush my teeth, I will floss one tooth.”

- “After I sit down at my desk, I will write one sentence.”

5. Celebrate Small Wins – Sticking to the stack builds momentum, creating a ripple effect for bigger habits over time.

Examples of Habit Stacking

Here are some simple habit stacks you can try:

- Want to drink more water? “After I wake up, I will drink a glass of water.”

- Want to read more? “After I get in bed, I will read one page.”

- Want to practice gratitude? “After I eat lunch, I will write down one thing I’m grateful for.”

Final Thoughts

The beauty of habit stacking is its simplicity. Instead of overhauling your entire routine, you’re making "tiny" changes that compound over time. So, if you’ve struggled to create new habits, give habit stacking a try—it just might be the game-changer you’ve been looking for.

Now, what habit are you thinking of stacking first?